Cheese sandwich, NFS
Common food
Photo: Wikipedia
A classic cheese sandwich, often simply called a 'cheese sarnie' or 'grilled cheese,' is a warm, comforting staple made by melting cheese between slices of bread. The texture is a delightful contrast of crisp, buttery bread and gooey, savory cheese. Nutritionally, it provides a solid protein punch from the cheese alongside carbohydrates for energy, making it a satisfying quick meal.
Calorie split: 17% protein · 43% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People adore it for its perfect balance of salty, savory cheese and comforting, toasted bread. Its ultimate versatility makes it a beloved canvas for countless variations, from simple to gourmet.
⚠️ Watch-outs & how to enjoy it better
It can be high in saturated fat and sodium, and the refined white bread may cause blood-sugar spikes. To counteract this, use whole-grain bread for fiber, choose a moderate portion of cheese, and pair with a side salad or vegetable soup to add volume and nutrients.
Key benefits
- Good source of protein for muscle maintenance.
- Provides calcium for bone health.
- Quick and convenient source of energy.
- Can be a vehicle for other nutrients like vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's largest grilled cheese sandwich weighed over 2,000 pounds and was made in California in 2000.
Full nutrition (USDA data · scales with serving)
| Water | 38.4 g |
| Energy | 297 kcal |
| Protein | 12.5 g |
| Total lipid (fat) | 13.3 g |
| Carbohydrate, by difference | 31.9 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 5.1 g |
| Calcium, Ca | 561 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 331 mg |
| Potassium, K | 154 mg |
| Sodium, Na | 853 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 21.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.31 mg |
| Riboflavin | 0.28 mg |
| Niacin | 2.9 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 71.0 ug |
| Folic acid | 51.0 ug |
| Folate, food | 20.0 ug |
| Folate, DFE | 106 ug |
| Choline, total | 19.9 mg |
| Vitamin B-12 | 0.61 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 108 ug |
| Retinol | 103 ug |
| Carotene, beta | 56.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 6.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 42.0 ug |
| Vitamin E (alpha-tocopherol) | 0.46 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.7 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.9 g |
| SFA 4:0 | 0.22 g |
| SFA 6:0 | 0.18 g |
| SFA 8:0 | 0.12 g |
| SFA 10:0 | 0.28 g |
| SFA 12:0 | 0.33 g |
| SFA 14:0 | 1.0 g |
| SFA 16:0 | 3.3 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 16:1 | 0.19 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 36.0 mg |
Amino acid profile (per 100g)
Estimated from Crackers, cheese, sandwich-type with cheese filling — USDA does not publish this profile for Cheese sandwich.
| Tryptophan | 0.11 g |
| Threonine | 0.33 g |
| Isoleucine | 0.36 g |
| Leucine | 0.64 g |
| Lysine | 0.39 g |
| Methionine | 0.15 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.35 g |
| Tyrosine | 0.25 g |
| Valine | 0.38 g |
| Arginine | 0.29 g |
| Histidine | 0.17 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.52 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.24 g |
| Proline | 0.77 g |
| Serine | 0.40 g |
FAQ
Is a cheese sandwich healthy?
It can be part of a balanced diet. Opt for whole-grain bread, moderate cheese, and add vegetables like spinach or tomato to boost fiber and nutrient content.
How do I make the cheese melt perfectly?
Use low to medium heat and cover the pan. This allows the bread to toast slowly while the cheese melts evenly without burning.
What's the best cheese for a grilled cheese?
Melty cheeses like American, Cheddar, Gruyère, or Monterey Jack are popular. Many people enjoy a blend for more complex flavor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.97 kcal/g · 17% calories from protein · 1.4 g fiber · 5.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 5.54 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.